Tora maminitsi makumi maviri ekufamba-famba muchifambiso chekufamba kuti upise makorikiti uye urove hutano hwehutano hwako. Imwe yemaminitsi makumi maviri ekufamba kufamba kwemazuva nezuva ichakusimudzira kubva kune "yakaipa" yekutadza. Mufambi wemaminitsi makumi maviri nemakumi masere uchanyatsofamba maira imwe chete. Inopisa makore makumi manomwe kusvika kuzana, zvichienderana nekurema kwako. Iwe uchawedzera matanho a2000 kusvika ku3000 kuwandu hwemazuva ose hwekuverenga.
Chidzidzo chikuru chakaratidza kuti unogona kuderedza dambudziko rako rekufa kwekutanga nekusvika 30 muzana nekumhanya kwemaminitsi makumi maviri nezuva rimwe zuva.
Ona maitiro ekuita basa iri uye wozoenderera mberi kusvika kumaminitsi makumi matatu ekufamba-famba sezvaunorayirwa kuita zuva nezuva.
Chii chinonzi Brisk Walking?
Kuti uverenge sekufamba kwenguva, CDC inofanirwa kuti inofanira kunge iri pamaminitsi makumi maviri nehafu pamakiromita (3 mph) kana kupfuura. Zvinonyanya kukosha, moyo wako unofanirwa kunge uri munharaunda yakanyanyisa yakawanda , inotsanangurwa neCDC seyo kubva kubva kune makumi mashanu kusvika ku70 kubva muzana yehuwandu hwemwoyo wako .
Tsvaga kuti kutengesa kwepamupi kunofananidzana neizvi nzvimbo yezera rako nechinangwa chepfungwa yemavhidhiyo . Tora kutora kwako mushure memaminitsi mashomanana ekufamba kwekutanga kuti uone kana iwe uri mune imwe nzvimbo yakanyanyisa yakawanda yezera rako. Kufema kwako kunofanira kuoma kukunda kudarika, asi iwe unofanirwa kunge uchikwanisa kutaura mumitsara yakazara.
20-Minute Kuramba Kufamba Basa
Chinangwa chenyu ndechekufamba kwemaminitsi makumi maviri nemakumi maviri pakufamba kwemazuva gumi kusvika pamakumi maviri nemiraira (3-4 mph) nemoyo wako wekutengesa kubva pa50 kusvika ku70 muzana yehupamhi hwemwoyo wako. Iwe unogona kushandisa basa iri pane treadmill kana panze.
- Gadzirira Kugadzirira: Kana wakagara kwenguva yakati, iwe unoda kusunungura kweminiti usati waenda kufamba. Simuka uende kumusoro nechemberi shrugs uye mapepa epafudzi kuti usunungure mutsipa nemapfudzi. Kana iwe uchida nzira yakakwana yokutambisa, shandisa kufamba kunodziya-up kutambanudza
- Mamiriro ekukurumidza Kufamba: Kushandura ndicho chinhu chikuru chekufamba nokukurumidza, sezvo zvisingakubvumiri kukurumidza kukurumidza kusvika, asi kurongeka kwakarurama kunoita kuti ufema zvikuru. Simuka zvakananga, inwa mumatumbo ako, tuck muchitsiko chako, meso mberi uye chigoni chakafanana pasi. Ona mamwe mashoko pamusoro pekukwanisa kufamba kwakakodzera kufamba .
- Famba Nenguva Yakanyanyisa kwema1 kusvika ku 3 Maminitsi: Iyi nguva inotonhora inomhanya nyore nyore inokubvumira kuchinja mararamiro ako uye inoita ropa richiyerera mumakumbo ako. Iwe unogona kuwedzera rutsoka urwu nyore kana iwe uchinzwa uine musuru kana kuti ubatanidze kuoma.
- Kurumidza kusvika paKupera Kwakawanda Kwemaminitsi makumi maviri: Sezvaunochimbidzika, shandisa simba rekusimudza kuti ugadzire kufamba kwako. Tsoka dzako dzichafamba nokukurumidza sezvo maoko ako achifamba. Ona zvakawanda pamusoro pekushandisa kufamba kufamba kwesimba .
- Tora basa rako rinopera mushure maminetsi maviri kuti uone kana uri muyero yakanyatsoshandiswa nzvimbo. Kana iwe usati wava munharaunda, ita nekukurumidza ruoko rwako kuti utore rutsoka. Tarisa zvakare maminitsi mashanu. Cherechedza kuti wakaoma sei kufema apo iwe uri munharaunda-yakasimba-nzvimbo kuitira kuti iwe uone kuitora usingatori kutora kwako.
- Kuyerera kusvikira 1 kusvika 3 Maminitsi: Kupedzisa kufamba kwako nekufamba nenzira iri nyore. Iwe unogona kuda kuguma nekutambisa tsika.
Ndeipi Paunofanira Kutora 20-Minute Yakatanga Kufamba?
Tsvaga nguva yakanakisisa yekuita kuti ive chikamu chepurogiramu yako yezuva nezuva.
- Mambakwedza: kufamba nokukurumidza mushure mebasa kana uchifamba imbwa.
- Kupera kwebasa kana masikati: kufamba kwakasimba kunokonzera kuputsa nguva refu yekugara kubasa kana kuchikoro.
- Masikati: bvisai kushungurudzika nekufamba kwenguva
Unakidzwa nekufamba kwemazuva maviri, mazuva mashanu pavhiki uye iwe uchazadzisa huwandu hunotarisirwa huri hwemaminitsi makumi matatu ekuongororesa-kushanda muviri unoda hutano hwakanaka.
30-Minute Kuramba Kufamba Basa
Kana uchinge watova kutora kufamba kwemaminitsi makumi maviri, tanga kuwedzera nguva yako panguva inomhanya. Tanga nekuwedzera mamwe mashanu maminitsi panguva yakakurumidza. Kana uchinge washandiswa kuita izvozvo, tora kusvika kumaminitsi makumi matatu ekufamba kambani. Pano iri, iwe urikuwana mudiki wehuwandu hwekuenzanisa-kushanda kwekuita basa kunoridzirwa kuderedza ngozi dzehutano. Mutambo wemaminitsi makumi matatu, mazuva mashanu kana kupfuura pavhiki, inokurudzirwawo kune vane chirwere cheshuga uye osteoarthritis.
Iwe Unonetseka Here Kupinda Munzvimbo Yakashata Kufamba Nzvimbo?
- Kwete kufamba nekukurumidza zvakakwana : Shandisa mazano ekuti ungafamba sei nekukurumidza kuti utore rutsoka rwako.
- Kana iwe wakanyatsokodzera , kufamba kunofamba kungave kusina kukwana kusvika kune-moderation-intensity zone uye iwe unogona kuwedzera kuenderera kumushandirapamwe wezvokudya kana kushandisa nzira nemakomo uye masitepisi ekunze kwekuita basa. Kana izvo zvakadaro zvisingaiti, unogona kuchinja kuti uende.
- Kana iwe usingakwanisi kufamba nekutsvaga kana kumhanya , kushandisa mitambo yekufambisa kana kufamba Nordic kunogona kusimudzira mwoyo wako kutora zvishoma nezvishoma.
- Shangu dzisina kukodzera uye zvipfeko zvekufamba nekukurumidza: Shangu shangu kana sneakers zvinotenderera hazvibvumi tsoka dzako kuti dzifambe zvakanaka nenzira yakasimba yekufamba Famba yakagadzirirwa zvigadziro uye zvigadziriswa zvidzidzo zvemitambo panzvimbo yakanakisa yekuchengetera shangu munzvimbo yako. Chipfeko chako chekufamba chinoda kukupa rusununguko rwakanaka rwekufamba uye wick kubva swe sweat. Jeans kana kupfeka zvipfeko zvinowanzovharira uye hazvibvumiri makumbo ako kuti aende nokukurumidza.
Shoko Rinobva
Kuwana nguva yekuwedzera kufamba kwemazuva ako kungangove kwakaoma, asi kunobatsira mukuderedza dambudziko rako rehutano. Pasinei nokuti unoshandisa treadmill kana kufamba kunze, uchange uchitora basa racho rinorayirwa kuti uve noupenyu hurefu uye hurefu.
> Sources:
> CDC. Kuyera Basa Romuviri Kusimba.
> CDC. Ndezvipi Zvokuita Basa Rinoita Vanhu Vakuru Vanoda?
> Ekelund U, Ward HA, et. al. "Kuita zvepanyama uye zvose-zvinokonzera kufa kune zvikamu zvehuwandu uye zvemuviri zvakakwana muvarume nevakadzi vekuEurope: European Prospective Investigation muCancer and Nutrition Study (EPIC)." American Journal of Clinical Nutrition . March 2015 ajcn.100065. Yokutanga yakabudiswa musi waJanuary 14, 2015, nei: 10.3945 / ajcn.114.100065